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Nurturing an Abundant Mindset: Intentional Living for Prosperity

2/13/2024

In a world where scarcity and competition often dominate our thoughts and actions, embracing an abundant mindset can transform your mindset. This transformation can propel you towards a life filled with fulfillment and prosperity. Last month I wrote about intentions and the power of setting crystal clear intentions. Combining abundance with clear intentions, we create a powerful framework that can help energize us forward for realizing our dreams and aspirations.

Abundance is a state where we no longer view our life as lacking or limited. Our resources, opportunities, and success are not finite commodities to be accumulated and saved. With an abundant mindset we believe in the limitless potential of the universe/God/Spirit and our own abilities to create and attract abundance in wealth, relationships, health, and all of life.

Abundance + Intentions = Powerful Prosperity
There is a synergy when combine our clear intentions with a positive mindset of abundance that leads us to prosperity. Hence the equation: Abundance + Intentions = Powerful Prosperity

How to live abundantly

Check your thoughts – Do you think - limited and scarcity or abundant and open?
Practice gratitude for what you have – daily
Believe there is enough for everyone
Be open to limitless thinking
Clarify your intentions with an abundant mindset
Visualize having what you want – the deeper and more detailed the vision the more powerful it is
Set positive affirmations – align thoughts with intentions
Post and review affirmations regularly – post it notes, expo marker on mirror …
Take inspired action toward your intentions
Ask the universe/God/Spirit to support your in intentions
Trust that the universe/God/Spirit will support you in manifesting your desires
Look for opportunities and synchronicities that come your way
Release attachment to outcome – hard to do but trust that what’s best for you will come to you – perhaps in a different form than you thought
Be grateful for the blessings and gifts that show up in your life

Try putting these in place and see what happens. I’ve been working towards this and seeing a more abundant mindset and less anxiety and stress about things. Moving from limited and scarcity thinking can be challenging. The benefit is that you will be more positive and begin to live in prosperity and a more fulfilled life. You will feel less striving, stress, and grasping. I'd love to hear how it goes for you!

May you adopt an abundance mindset, clarify your intentions, and take inspired action! I want you to harness the limitless potential of the universe and manifest your dreams into reality.

If you or someone you know would like support in living abundantly, setting intentions, goals, or has been knocked down reach out and contact me. I provide a safe place to move forward in life and reflect on what is working and what isn’t. 

I have space for one client in February. If that’s you or someone you know please contact me. Let’s have a conversation to see how I can be of support.   

Latest client wins – New business taking off! Less stressed and living intentionally is working! Sticking with 2024 intentions and goals – daily exercise and feeling great! The best part of my job celebrating client wins!!   

Follow me on social media for insightful questions, tips, and motivational quotes.   

Peace, and blessings,  
Teresa – Focusing on abundant and intentionally living 

Teresa Q. Bitner, M.Ed., PMP, PCC - Resiliency, Change and Loss Coach   
Partnering with those who have been knocked down by life and want to build resiliency and move forward and live a bold life.  

[email protected]   
www.boldfulfilledlifecoach.com      

Author of:  
Soul Love: How A Dog Taught Me to Breathe Again  
The First Days: Coping with Life after Loss (updated 2nd edition) 
Explorations into the Being and Doing of Coaching: A collection of voices, insights, and wisdom from Austin area coaches 
My Journey as a Widow: A Widow’s First Journal

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Reflections to move forward

12/29/2023

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As we move forward into the new year let’s continue to reflect and prepare for the new year with intention. Before you begin I encourage you to pause, reflect and digest the previous year.

Find a spot to contemplate and or journal about your wants, needs, looking ahead and preparing for the new year. Enjoy the reflection prompts as you reflect to move forward.

Wants
Take your time with this exercise and pause and answer fully each question.

What do I want? – pause and reflect/write for a few moments

What do I really want? pause and reflect/write for a few moments

What do I really really want? pause and reflect/write for a few moments

What do I want more than anything? pause and reflect/write for a few moments

Needs

What do I need?
What do I desperately need soon?
How might I get my needs met?

Looking Ahead

What am I looking forward to?
How do I want to be in 3 months?
What is most exciting about the next year?
How do I want to be in 6 months?
What do I want to have accomplished, experienced or felt this time next year?

One Thing

What one thing do I want to be different next year that I have control over making happen?

Prepare

How can I prepare for the next year?
What do I want to leave behind?
What do I want to take with me?
How might I put a plan in place for my year?

Here’s to reflecting and moving forward with grace, ease and peace into the new year. May you bring what you want that works for you forward and leave what doesn’t work for you behind. See bonus burning exercise below for a way to do this.

Next, I’ll be writing about intentions and setting a focus for the year with intention.

If you or someone you know would like support in moving forward, planning for the next year, or has been knocked down reach out and contact me. I provide a safe place to move forward in life and reflect on what is working and what isn’t.

I have space for one client in January. If that’s you or someone you know please contact me. Let’s have a conversation to see how I can be of support.   

Latest client wins – Rocking their new business venture and signing a fortune 500 corporate name! Another landed the job they had been seeking in this tough job market and getting paid what they wanted!! My clients inspire me!

Follow me on social media for insightful questions, tips, and motivational quotes.     

Peace, and blessings,    
Teresa – Taking time mindfully prepare and plan for 2024!

Teresa Q. Bitner, M.Ed., PMP, PCC - Resiliency, Change and Loss Coach  
Partnering with those who have been knocked down by life and want to build resiliency and move forward and live a bold life.     

[email protected]  
www.boldfulfilledlifecoach.com    

Author of:  

Soul Love: How A Dog Taught Me to Breathe Again
The First Days: Coping with Life after Loss (updated 2nd edition)
Explorations into the Being and Doing of Coaching: A collection of voices, insights, and wisdom from Austin area coaches
My Journey as a Widow: A Widow’s First Journal

Bonus – Burning Ritual
Many great traditions have a burning ritual at the end of the year. The idea is that you leave behind what you don’t want to hold on to or bring into the new year.

A simple version is to write these down on small pieces of paper. Then in a safe place light the fire in a fire pit, bowl, something fire proof and safe. Place the papers into the fire. Next watch them burn allowing yourself to feel whatever arises. Offer a word of release, I’m letting go of …, I’m letting go of…, I am open to… I am healed, blessed and at peace is a nice way to end. Lastly, extinguish the fire safely. If you like when ashes are cooled you can blow them, scatter or dispose them safely away from you and your dwelling.

Now you’re ready to move into the new year with your wants, needs and desires for the new year. Take a moment to capture those thoughts.

Here's to leaving what doesn't serve you behind and taking forward what does!!

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Pause and Reflect – Benefits & Questions to Ponder

12/11/2023

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Happy December and end of the year. I invite you to pause, reflect and celebrate as we wind down the year.

Are you thinking wow already or are you thinking thank goodness it’s over? Wherever you land take a moment to review this year as we move into the next. Let’s leave behind what didn’t serve us and take forward what does.

I’m beyond ready for 2023 to be over, it’s been a doozy with many major life changes with a few highs and lots of really low lows. I’m looking forward to a better 2024!

I like the ritual of a year-end pause to review and close out the year with reflection and purpose. This year it’s been really helpful to further process the changes and reflect on where I am in life and in this world.

I encourage you to take time to pause, reflect over the past year to reap its benefits. Some of the benefits are listed below.

Benefits of Reflection

Improved emotional intelligence
Celebrating accomplishments = higher well-being
Empathy for life’s challenges, failures, and mistakes
Clarity and purpose
Mindfulness and peace of mind
Lessons learned
Emotionally digesting what has happened throughout the year
Process the year and allow it to move to the past

How to do a Yearly Reflection – How to step by step – if you’re not sure how or where to start. Find a quiet place and dig into your calendar or phone photos.

I guide clients through a year-end pause and review that they find illuminating and helpful in closing out their year. It also helps us prepare for the new year.

Here are some questions that resonate with my clients as well some to dive deeper as you dive into for your own pause and reflection.

Take time to process at your own pace.

Questions my clients love:

What worked well?
What didn’t work?
What gives me positive energy?
What takes away my positive energy?
What do I want more of?
What do I want less of?

Questions to go deeper:

What was I most proud of?
What have I learned?
What was tricky and/or challenging?
What new habit have I started?
What have I let go of?
What am I most grateful for?

In the next article, I’ll write more on reflecting forward into the new year.

If you or someone you know would like support in processing their year or has been knocked down reach out and contact me. I provide a safe place to move forward in life and reflect on what is work and what isn’t.

I have space for two clients in January. If that’s you or someone you know please contact me. Let’s have a conversation to see how I can be of support.   

Latest client wins – Working part-time at old job to pursue new business, working through tough leadership requests and dealing with a perfectionist leader, setting personal boundaries at work and with family that enhances personal life and partnership.   

Follow me on social media for insightful questions, tips, and motivational quotes.     

Peace, and blessings,    
Teresa – Taking time to Pause and Reflect this topsy turvy year.

Teresa Q. Bitner, M.Ed., PMP, PCC - Resiliency, Change and Loss Coach  
Partnering with those who have been knocked down by life and want to build resiliency and move forward and live a bold life.     
[email protected]  
www.boldfulfilledlifecoach.com    

Author of:  

Soul Love: How A Dog Taught Me to Breathe Again
The First Days: Coping with Life after Loss (updated 2nd edition)
Explorations into the Being and Doing of Coaching: A collection of voices, insights, and wisdom from Austin area coaches
My Journey as a Widow: A Widow’s First Journal

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Meditation for Mental Health

2/24/2023

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Meditation – what comes to mind? For me when I first started, I thought no way, my busy mind can’t focus or be blank. Many of my clients tell me, I can’t, tried it and it didn’t work, or I don’t have time, I don’t do it right, me meditate, not for me ... Is that you? Not to worry, there is no right or wrong way to meditate. Yes, that’s correct. In face there are many different types of meditation practices so you can pick which one works best for you or the situation.

There ARE ways to meditate that are easier, better suited for active minds and don’t require a lot of time or going on a pilgrimage to learn how. Keep reading to learn more.

If you’re an experienced meditator and have a strong practice – that’s terrific and I’d love to have you share comments on what you have learned and how you go to this place. Keep reading and share your experiences.

What is meditation – it’s a process or technique that’s been around for thousands of years. Its purpose is to develop awareness of the present moment. Does this sound like mindfulness to you? Guess what, mindfulness is a type of meditation.

Why meditate? Mental and Physical Health scientifically backed benefits- there are so many!!

Decreased, depression, anxiety
Reduced burnout
Improves sleep – decreased insomnia
Improved immune function
Decreased blood pressure
Reduced stress – lower cortisol & adrenaline – the stress hormones
Lower cholesterol levels
Increased production of DHEA – anti aging hormone
Increased concentration and memory
Improved focus and concentration
Improved problem solving and creativity

I have found the above health benefits to be true. My focus and concentration increase. My anxiety and depression decrease. I find myself at ease and overall, more positive after meditation. When I don’t meditate, I notice stress, anxiety and feeling more blah. My focus, creativity, and passion wane if I don’t regularly meditate.

Think you can’t meditate because your active mind is busy thinking, problem solving and squireling all over during a silent meditation? Guess what, that’s normal and what our brain does. When I found out that clearing your mind wasn’t required, I was relieved and decided to give meditation a try. I had just started my coach training and wanted to be a better coach and more comfortable with the present moment.

I started out with short 5-10 minutes of guided meditation. A guided meditation helps to stay focused and allows you to follow along. I find it keeps my overactive brain focused on something.

There are many types of meditations and I’ll dive into those in my next blog. We’ll focus on guided and focused meditations.

Where do you find meditations? – Online - I use apps, you can use YouTube, or other sources. Use a search engine and you can find a meditation for whatever mood, desired outcome or style that works for you.

As a Chopra center trained instructor, I use the Chopra app. There are many other apps out there, Insight is my favorite. Some clients prefer Headspace, Calm, or Healthy Minds Program. Insight timer is my backup alternative app I use. It has loads of different types of meditations, timers, and programs to choose from.

How to start meditating?
1.Find a quiet spot where you can sit comfortably.
If you want, make a special meditation place with a comfortable chair, pillow, maybe a candle or infuser, and add anything special.
I often meditate on the couch with headphones. I have a chair, comfy blanket, infuser and special mementos and crosses in my office where I meditate as well. I even have a special meditation pillow I use when sitting on the floor.

2.Choose your length of time for meditation. 5-15 minutes is a good place to start.
Some days that’s how much time I dedicate to meditation. Sometimes, I meditate for 30minutes.

3.Choose an app or recording to listen to if you’re using a guided meditation. If you want a focused meditation - set a timer and focus/count your breath, stare at a candle, count prayer beads or listen to soothing background music.

4.Get comfortable, notice how your body feels, take some deep breaths to start and calm the mind.

5.When your mind wanders – not if – it will. That’s what our brains do – think. It’s normal and part of the practice. Don’t judge yourself or thoughts. Just let them go and return. Return to the meditation – listening to the guided, counting breath, beads, or refocus on the candle.

6.When the timer is complete, take a moment to return slowly. Stretch, take a few more deep breaths. Thank yourself and notice how you feel. Notice your thoughts and emotions.

7.Congratulate and acknowledge yourself – you did it!!

8.Bonus – decide now when you will meditate again? Set a reminder, join a free meditation program, follow a meditation instructor.

Ready to try meditation for healthy mental health? How could you incorporate this into your life for positive mental health?

Follow me on social media for more insightful questions, tips, and motivational quotes.

May you be healthy, may you be healed and may you be happy.

If you or someone you know would like support in life or business working towards healing, health and happiness, please reach out and contact me. I provide a safe place to explore your life – both personal and professional. Latest client win - habits created late last year are embedded to support them to achieve their professional and life goals!

Please comment, like, share.

Teresa – Meditating for mental health

Teresa Q. Bitner, M.Ed., PMP, PCC - Resiliency, Change and Loss Coach
Partnering with those who have been knocked down my life and want to build resiliency and move forward and live a bold life.

[email protected]
www.boldfulfilledlifecoach.com

Author of:
•    Soul Love: How A Dog Taught Me to Breathe Again
•    The First Days Widow Journey
•   Explorations into the Being and Doing of Coaching: A collection of voices, insights and wisdom from Austin area coaches

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Nurturing an Abundant Mindset: Intentional Living for Prosperity

Reflections to move forward

Pause and Reflect – Benefits & Questions to Ponder

Meditation for Mental Health

Teresa Bitner

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